Best Dietary Fiber Sources (Nuts)

Nature packs a lot of nutrition into a little nut. Shelled or unshelled, raw, dry roasted, oil roasted, sugared, salted, or coated in honey, nuts and seeds are more nutrient-dense than most other foods.

They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, the antioxidants vitamin E and selenium, and of course, they are a great source of dietary fiber.

Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. Sprinkle on a spoonful and enjoy.

Nut

Calories

Fiber

Almonds (1/4 cup)

56

2.4

Peanuts – dry roasted (1 tbsp)

52

1.1

Sunflower kernels (1 tbsp)

65

0.5

Walnuts (1 tbsp)

49

1.1

Pecans (1 oz)

200

3

Hazelnuts (1 oz)

180

2.7

Coconut – shredded (1 cup)

283

7.2

Flaxseeds (1 tbsp)

59

3.4

Peanut Butter – crunchy

100

1

Sesame Seeds (1 tbsp)

52

1.4

Brazil Nuts (1 oz)

190

2.1

Cashews (1 oz)

163

1

Pumpkin Seeds (1 oz)

153

1.1

Pistachios (1 oz)

170

2.9

Chestnuts – roasted (2)

29

1.9

While nuts and seeds are a perfect snack, keep in mind that just one handful could pack around 200 calories. It’s best to dole out a small amount into a container rather than snacking right out of the bag. But, the good news is that the fiber in nuts and seeds will fill you up quickly and keep you feel full for a long time. And, as fiber-rich foods go…it’s pretty hard to beat the portability and convenience of nuts and seeds.